Calcium in pregnancy
Il Soccer it is the mineral most present in the human body, so it is easy to imagine how important it is for us. Everyone knows that it forms bones and teeth, but its functions do not end there; participates in the transmission of nerve signals, blood coagulation, muscle contraction and much more. Our body is unable to self-produce it, therefore we must meet the demand through food and drink.
A varied and balanced diet is generally able to cover these needs, but in the moment of pregnancy particular attention should be paid to it; in the first place because its needs increase, since also the child needs calcium to grow and secondly because its deficiency could cause serious damage to the baby's development and to the mother's health.
What to do then? Are supplements necessary? Each case is unique and you should always consult your doctor to understand what is best to do, but most of them women waiting it does not need to resort to additions.Read also: Tips for a healthy diet during pregnancy
Calcium for pregnant women
The experts recommend taking 1200 mg of calcium during the pregnancy, quantity that can be easily reached by consuming daily:
- a portion of semi-skimmed milk (200ml),
- a yogurt (125g) e
- a sprinkle of parmesan or parmesan on the pasta (10g)
- together with a varied and balanced diet, rich in fruit and vegetables and accompanied by at least 2 liters of water rich in calcium.
What if the woman is lactose intolerant?
The problem does not exist, in fact there are gods lactose-free milks, which still contain the same amount of calcium as a "normal" milk; yogurt and well-aged cheeses of any kind can be taken without problems even by those suffering from lactose intolerance. Different is the case of those who suffer from amilk allergy or those who exclude this food by choice.
Reaching the necessary amount of calcium is still possible: you have to choose the alimony which contain more and help with water very rich in calcium. In some products then calcium is added (for example in plant milks) and that makes things easier.
Lack of calcium in pregnancy
There are also cases in which the natural diet is not able to satisfy the calcium needs of the future mother (for example for pathologies, malabsorption or simply a diet low in this mineral), and therefore it is necessary to make up for one lack of calcium in pregnancy. In this case your doctor will refer you to the supplement more suitable, which may contain only calcium or other micronutrients.
Pregnancy and osteopenia
A calcium deficiency it can in fact increase the risk of preeclampsia, premature birth and of osteopenia, ie bone demineralization in the mother (who, having little calcium in circulation, gives up that of her bones).
Calcium supplements in pregnancy
Un dietary supplement however, it should never be taken lightly, especially in the case of pregnancy, as they can bring side effects with them, especially if taken when there is no real need. The main side effects of supplements calcium is borne by the digestive system: nausea, vomiting, diarrhea and reduced salivation. Furthermore, taking a supplement must never exclude people from following a correct and balanced diet, which instead often happens in a society where there is a strong abuse of these substances.
Foods rich in calcium
Below you will find one list of those foods, not derived from milk, which contain more calcium (expressed in mg per 100g of product).
- Dried Fruit: here almonds dominate the ranking, with 240mg of calcium, hazelnuts instead contain 150mg, while walnuts and pistachios 131. However, let us remember that dried fruit is highly caloric, so let's not overdo the quantities!
- Legumes: chickpeas and dried beans contain 142 and 135 mg per 100 grams, respectively, while the same amount of fresh peas contains 45 mg. Good amounts of calcium are also contained in soy and its derivatives, but be careful that it is GMO-free!
- Vegetables: the richest in calcium are those with green leaves: spinach (78mg), rocket (309mg), agretti (131mg), endive (93mg) and chard (67mg) and together with these the artichokes (86mg) and all types of cabbage and broccoli.
- Fruits: oranges (49mg), mandarins (32mg), figs (43mg), strawberries and all berries are the richest fruits in this mineral.
- Fish: a very important source of calcium is finally constituted by fish, in particular the blue one
Finally, remember that calcium absorption is strongly dependent on the presence of vitamin D. This vitamin is present only in small quantities in food (cod liver oil, fatty fish, milk and eggs are the ones that contain the most) and the best way to ensure the right doses is to expose yourself to sunlight every day, always with the right precautions.